【摘要】：威廉希尔app 整理了你是不是每天晚上不想睡，早晨起不来呢，每天起床都很挣扎，但是一天的工作或学习效果都不高，而且常常会感觉很疲惫、困倦，那么下面5大妙招让你提高睡眠质量，让你不再疲惫、困倦。
1. Have a Sleep Journal
做好睡眠记录
Any good old notebook will do the trick. Inside you’ll log the time you went to sleep, the time you woke up and the total sleep time.
任何一本好的旧笔记本都可以。在这本子里，你可以记录什么时候上床睡觉，什么时候起床，还有总共睡了多久。
Keep that notebook close to your bed since this is the last thing you want to do before you fall asleep and the first thing you want to do when you wake up. With a sleep journal you’ll be able to do two things:
把笔记本放在床头附近，因为做笔记是你睡觉前要做的最后一件事，也是你醒来后要做的第一件事。有一本睡眠记录册，你能做两件事：
You’ll get a clear cut view of what’s your average bedtime, wake up time and your sleep length.
你将清楚地了解到平常你几点入睡，几点醒来以及睡眠时间。
With the help of the intel in your sleep journal it’ll be much easier to develop a healthy sleeping schedule.
有了睡眠记录册里的信息，完善一份健康的睡觉时刻表会更容易。
2. Go to Sleep Early
早点睡
This is one of those obvious tips that no-one seems to follow.
这是最浅显易懂的一条建议，但似乎没人遵循。
Our bodies are geared to hit the hay as soon as the sun sets. A good rule of thumb is to go to sleep before midnight, where 10pm is seen as a sweet spot for most.
当太阳落山时，我们的身体就准备着要上床睡觉了。一条黄金法则是在午夜前入睡。对大多数人来说，最佳上床睡觉时间在10点钟。
And I bet you've heard this before … one hour of sleep before midnight is worth more than two hours after midnight.
我打赌之前你也听说过这种说法：午夜前的一小时睡眠抵得过午夜后的两小时。
3. Eliminate Distractions
减少干扰源
There are 3 types of distractions you need to get rid of to get a good night’s sleep. They are:
为了有好的睡眠质量，你需要摆脱的三种干扰是：
Distractions for the Mind - internet, TV, Xbox, smartphone, etc. Shut that stuff down at least 1 hour before bedtime so that your mind can zone out.
对思想的扰乱，比如网络、电视、游戏机、手机等等。至少在睡前一小时，把它们全部关闭，这样大脑才有片刻清闲。
Distractions for the Eyes - kill all sources of bright light. This includes modems, routers, smartphones and yes, even the moon. Switch off the tech stuff and roll out the blinds to block the moon rays. Wear a sleep mask if you have to.
对眼睛的扰乱，屏蔽所有亮光来源，包括调制解调器、路由器、手机，甚至是窗外的月光。关掉这些电器开关，放下百叶窗阻断月光的照射。如果有需要戴上眼罩。
Distractions for the Ears - kill the noise with some soft foam ear plugs.
对耳朵的扰乱。戴上软式泡沫耳塞，屏蔽噪声。
4. Be Physically Active
让身体活跃起来
Any kind of physical deed that will get your heart rate up will do a great deal of good when it comes to upping the quality of your sleep.
如果要提高你的睡眠质量，任何一种增加心脏跳动频率的身体运动都会起到很大作用。
Do what you love the most - it could be parkour, soccer, weight lifting or even a light afternoon stroll in the park.
做你最喜欢的运动——可以是跑酷、足球、举重，甚至是傍晚在公园里漫步。
But make sure you’re not doing hard-core physical stuff right before bedtime.
但是要保证在睡觉前你做的不是剧烈运动。
5. Avoid Coffee and Other Stimulants
不喝咖啡和其它含兴奋剂的饮料
Try not to drink coffee, red bull, green tea and stuff like that at least six hours before bedtime.
至少在睡觉前6小时，尽量不喝咖啡、红牛、绿茶等含兴奋剂的饮品。
Even if you can fall asleep with no trouble after drinking two cups of coffee right before you head out to bed, don’t do it.
即使你喝两杯咖啡后还能轻易入睡，也不要这样做。
Caffeine and other stimulants, right before bedtime, will mess with your melatonin production and your deep sleep.
在睡前饮用的咖啡因和其他兴奋剂会扰乱褪黑激素的生成及影响你的深度睡眠。